Do 40 total reps of each exercise with each arm or each leg, using a weight you can lift 10 to 12times before your speed slows down or your form changes. Do all the reps of each exercise before resting. Rest 45 seconds between sets.

Thursday: Rest

Friday

1. Barbell bent-over row
2. Dip
3. Squat

Do 15 total reps of each exercise, using a weight you can lift two to three times before your speed slows down or your form changes. Rest about 90 seconds between sets.